Treeni 3
Warm Up
3 rounds
1 min cardio
12-16 cossack squats
6+6 single arm plate ohs
10 push ups

Strenght
Overhead squats 5-4-4-5 reps @60,70,75,60%
rest 1.5-2 min bwn sets

EMOM 9 of thrusters , barbell taken from floor
min1 ) 3 reps @65%
min2 ) 2 reps @70%
min3) 1 rep @75% of 1rm thruster/push press

Metcon
3-4 sets
250/300m rowing or 16/20 cal air bike
12-20 push ups
3 hengen kiertona, aina kun laite vapautuu, uusi kierros käyntiin.